I get asked about stretching all the time. Should you hold a stretch before lifting weights, running, or playing sports? Here are my thoughts based on current sports science evidence.
Stretching before sports performance or lifting weights isn't always necessary, and in some cases, it might even temporarily hurt your performance—though warming up properly remains essential.
Here's the Breakdown:
❌ What You Don't Need Before Lifting or Sport:
- Static stretching (like holding a hamstring stretch for 30 seconds).
- Holding static stretches can temporarily reduce power output, maximal strength, and explosive force.
- Static stretches are best saved for after your workout or separate mobility sessions to improve long-term flexibility and assist with cool-down recovery.
✅ What You Do Need Before Sport:
- Dynamic stretching & warm-ups that take your joints through active ranges of motion.
- Movement preparation that elevates body temperature, increases heart rate, and activates target muscle groups.
- Sport-specific movement drills (e.g., light throwing, bounding, arm circles, or bodyweight squats).
Summary:
Static stretching before exercise has not been shown to reduce injury rates in baseball or field sports. Focus on dynamic prep before your session and save static holds for after training.
If you'd like to learn more about dynamic warm-up routines or personalized movement prep, I'd love to speak with you over a free phone consultation.
— Dr. Caleb Kutsche, PT, DPT